Biked to Cardona, Bombongan, Teresa Antipolo and DOMSA this morning - riding for strength

Wheels of Happiness

Big chain ring ride -  FTP

To comply with FTP guidelines, and exercise beyond 70, this post tried to bike at challenging destination at big chainrings 50 (on SRAM red group set at S works).  Its all big chainring at Bombongan, except on one hill, and entire Teresa Antipolo and DOMSA climbs (ahon)

Kapadyak riders

At Bombongan, there were 5 riders from Pasig and Taguig who rode with me.  They were initially ahead of me but caught up with me near Alfamart.  Then they stopped at the bridge and sped away until San Guillermo crossing.   Was surprised to see that I was ahead of them before the Mun Building at Teresa.  They went via bukid in Teresa, and then again I was ahead of them past  Real Cove switch back.  Then sped away for good.

Saw some riders from Taytay.  Rhom Antonio said that I was ahead of him in Zigzag (at big chain rings)

There was also Lito Briones who I initially saw at Pag asa stop light.  Then I caught up with him and overtook him.  He overtook me at Pantok and he disappeared.  Aftewards, i saw him again at Teresa Morong boundary and he sped away.    (Doing that to a 73 yo hahaha)

Bukohan at Avida Antipolo after last Climb at Zigzag now sub for T..ng kabayan?

This is the nth time I saw many riders stopping here for a cold drink after negotiating the Teresa Antipolo zigzag.  About 12 riders stopped there -  most of those who 

Made me stronger, strength training beyond 70.

It was not a chill ride.  The ride took my breath away, made my thighs and calf burn,   My feeling is that this ride made me feel stronger.   I could maybe TT for 25 kph for about 5 km.   Certainly much more improvement than when I was younger.   

Imagine riding up all the hills of Teresa on 50 chain rings. At 50 x 32.    

Climbed Cardona diversion on large chain ring

Wheels of Happiness

In one of the videos on FTP, I learned that aside from sprinting one of the ways to induce your body to ride faster and stronger, is to ride hills consistently, and increasingly on harder gears

On the way back, I rode up to Cardona diversion.    Instead of riding up on 36, I rode up to the first turn to the left to be at 52t chain ring.  I felt that I could do the remainder of the climb at 52.  But I did not want to hurt myself so I downshifted to 36t

I tried to pass at Mambog but I was on rb and the roads were muddied.  So I just went through the diversion.  

Earlier, I rode with Pastor Exequiel and Sec Noe.   Between Morong and Cardona, I accelerated at 52t and tried to lead them 

How to be above average (abnormal) rider

Wheels of Happiness

We talk about FTP, watts/kg.     Pro does 5 -7 watts/kg.    Most does 3 watts/kg.

Can you be above average. ?

Easy to do improvement of FTP

Wheels of Happiness

Rizal Philippines
July 20, 2018

What is FTP in cycling? How do you improve it?
Ano ba FTP?  Functional Threshold Power. It is a power you can sustain near your redline for one hour (hovering between aerobic and anaeorobic effort)  This can be done using:   power meter, heart rate monitor
And bikers body weight measured in kgs.  So an FTP would be watts/kg.  But power meter would set you back by how much P30K

A GCN video has 3 methods of improving FTP (even without power meter)

1.  40/20 seconds routine -  ride hard for 40 seconds and recover for 20 seconds.  Do say 5 reps

2.  One minute all out. ride as hard as you can for one minute.   Recover for 5 minutes, Do say 5 reps.

3.  Five minutes sustained efforts.  Recover for 2 minutes. Do five reps.

I tried to do all of them in my ride to Morong out and back.  And flat tired ako in the afternoon.  Had to sleep for 2 hours.   I hope in a months time I will improve my FTP especially if my new Bora wheelset arrives....

Maaasahan na legs at lungs ko sa rat2 even when I am 67. Let us see